Another enjoyable nut which is common among children and adults is almonds, which are used as snacks, toppings for breakfast cereal, and in so many other uses. It also remains a food source packed with nutrition and history when it comes to culinary usage. Almonds originate from the Middle East, the areas of the Indian subcontinent, or North Africa.
It is said that almond was one of the first food crops to be domesticated. We begin our history with the use of almonds and even the Bible makes reference to them. There are mentions that Egyptian pharos used to include almonds in their breads. Almonds are universally loved owing to their multiple uses and of course, loads of health benefits.
This article will aim to cover all aspects of almonds including their general usage and versatility in foods and products, right down to their medical benefits related to the cardiovascular system and weight loss.
Almond: Nutritional Value
100 of entire almonds have the following nutritional value as per the USDA.
- Calories: 579 kCal
- Magnesium: 270 mg
- Carbohydrates: 21.6 g
- Fat: 49.9 g
- Vitamin E: 25.6 mg
- Fibre: 12.5 g
- Calcium: 269 mg
- Protein: 21.2 g
Health Benefits of Almonds
Almonds, these are certainly rich in nutritional advantage and are known to have many health profit. These are the following advantages which will describe why almonds should be included in your diets:
Reduces the Risk of Heart Diseases
The high monounsaturated fat content that is present in almonds is helpful in reducing the levels of ‘bad’ cholesterol, which lowers the chances of heart diseases. Also, its high amount of antioxidants such as vitamin E helps save the heart from oxidative stress which is very essential for the heart. The research focused on a combination of 29 studies conducted over 2016 to demonstrate that a serving of 28 grams of almonds every day helps to lessen the risk of heart diseases. Yet the benefits of the program are to be enjoyed most effectively if the consumption of cholesterol, saturated fat and added sugars is kept at bare minimum.
Aids Weight Loss
Surprisingly, almonds being high in calorie content were found to have beneficial effects on weight loss. Due to their content of fatty acids, protein and fibre, they do not allow space in the stomach hence help in controlling appetite and thus a possible reduced need of food intake. This change in portion size is very beneficial for proper calorie management and is often associated with weight loss efforts. Research backs this assertion as almonds’ protein and fiber content helps in making individuals feel full and least tempted to eat. Additionally, research also shows that women with overweight who consumed almonds in low calorie diet regimen lose more weight, reduced the circumference around their belly and showed better health indices than women on no nut diet.
Regulates Blood Sugar
Almonds have glycemic index which is quite low implying that they do not affect the blood sugar level. .It therefore means their fibre and healthy fats work to stabilize blood sugar and insulin levels making them ideal for diabetics. Almonds also contain magnesium, which is a nutrient that is commonly lacking in the diet of patients with diabetes type 2. We therefore deduce that moderate intake of almond can supply appropriate amount of magnesium. Research also indicates that higher magnesium supplement consumption can playa crucial role in minimizing the chance of diabetes.
Helps Regulate Blood Pressure
It is worth mentioning that almonds contain a great number of magnesium that is crucial for the blood pressure regulation. Magnesium deficiency often leads to high blood pressure and hypertension, which are major possibility for heart disease. Recent clinical trials approve that almonds which contain magnesium play an important role in lowering the blood pressure level. Magnesium – consuming one to two parts of almonds per day in their natural form can be enough to contain a day’s worth of magnesium necessary for balancing blood pressure.
Lowers Cholesterol Levels
It has also been proven that almonds have the ability to reduce LDL cholesterol levels with exception of the HDL cholesterol levels. It also contributes to making almonds a product that helps the heart to be healthy. Another study by participants at risk for coronary heart disease showed that a diet containing almonds effectively reduced LDL cholesterol level in participants.
Summary
Let us take a closer look at the special characteristics of almonds that make this product very beneficial for the human body. The reaction of these nutrients, particularly on the heart, has been documented by their capability to lower cholesterol levels and the incidence of heart diseases. Thus, almonds contribute to the weight loss process since they are high in calories, but they can help a person feel satiated. Another component of almonds is that they have glyceric index; they have magnesium, and they’re proven to reduce high blood pressure, making them suitable for controlling blood sugar and preventing diabetes. In addition, these drugs help reduce levels of ‘lousy’ cholesterol but do not harm ‘good’ cholesterol concentrations, and hence offer additional levels of endocarditis protection. Consuming almonds can add some value to your life and also promote the well-being of the human body .
Greatest way and Time to Incorporate Almonds in Your Diet
Here are some technique of incorporating almonds into your diet:
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Eat them Raw
The best way for using almonds is when they are raw and can be eaten in number of ways. A serving size of almonds is between eight to ten and these nuts are an excellent snack option. They can also be soaked before ingesting them so that the body can absorb more nutrients from them. Nonetheless, the skins are encouraged to be taken, but this means that they should not be peeled, since most of fibers will be lost in the process.
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Granulate Them Into a Powder and Add to Your Morning Cereal
Another method of preparing almonds can be on tray blanching, where almonds are roasted and then grounded into a flour. You can then use it to bake bread, sprinkle it on your cereal or mix it with your favorite dessert.
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Integrate them into Your food or Add Them into a Smoothie or Shake
Perhaps you need to consider adding almonds to your smoothie that contains fruits. By tossing one or two tablespoons of almonds into your favorite fruit smoothies, the nutrient profile of the smoothie increases significantly in protein, micronutrients and fibers.
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Almond Milk
Almond milk can be produced without any traces of lactose or dairy, making it an ideal substitute to normal milk for those who cannot or chose not to consume it. To prepare this great milk at home is equally easy as it enables you enjoy the natural goodness of almonds.
- First, you should select one cup of almonds and cover them with water and leave them to soak until the nuts are puffed up and tender, this may take for at least eight hours.
- After 10 minutes, pour off the water and rinse the almonds well. Forever after, grind the almonds with close to four cups of fresh water until the texture is smooth and creamy.
- Optional flavor boosters include a drizzle of honey or medjool dates, a dash of salt, or a tiny splash of vanilla extract if preferred.
- Last, pour the mixture by a sieve or a nut milk bag to leave the pulp behind and get the desired almond milk. Your homemade almond milk is perfect for breakfast, with cereal, cereals, in coffee, or iced and straight up.
This healthy and simple beverage unveils opportunities for a dairy-free diet to individuals who wish to make changes to their drinking options.
The Best Time to Enjoy Almonds
If this sounds like you when you’re around junk foods, fruits, biscuits, sweets, crisps, chocolate bars, cakes or any other tempting delicacies, then, you may need to reset your hunger cravings right away. The best choice is almonds without any doubt. Try taking a handful of almonds at mid-morning or mid-afternoon as is able to address hunger and is packed with nutrients. Some additional words here: Please, do not forget to count. With a normal meal, the best consumption of almonds is 8 to 10 almonds a day. However, do not use salted or flavoured almonds for the best outcome on your body as suggested above.
Healthy Recipes Using Almond
If you would like to derive all the possible advantages as offered by almonds, then it is now about time to incorporate it into your food list. Below are some delicious meals and snacks that you may prepare at home to make sure your body gets the required almonds.
- Almond Turmeric Latte
Ingredients
- Ground cinnamon for garnish: 1 pinch
- Unsweetened Almond milk: 200 ml
- Grated fresh ginger: 1 tsp
- Grated fresh turmeric: 1 tbsp
- Clean maple syrup or honey: 1 tsp
- Ground pepper: 1 pinch
Method of Preparation
- Grab a blender and combine the milk, turmeric, maple syrup (or honey)
- Procedure it on high until the mixture gets very smooth for about one minute.
- Now, pour it into a small saucepan and heat over medium heat before it is steaming hot.
- Once done, convey it into a mug and garnish with cinnamon based on your preference.
- Apple-Cinnamon Quinoa Bowl with Almonds
Ingredients
- Diced apple, divided: 100 g
- Ground cinnamon: ¼ tsp
- Salt: ⅛ tsp
- Honey: ½ tsp
- Sliced almonds: 1 tbsp
- Quinoa: 75 g
- Low-fat milk: 200 ml
Method of Preparation
- Grasp a small saucepan and combine milk, 50g of apple, quinoa, cinnamon and salt.
- Boil the mixture.
- Now, cover and simmer the mixture on very low heat until the liquid gets absorbed.
- Once cooked, let it sit for five minutes.
- Finally, use 50g of apple, almond and honey to top the mixture.
HealthifyMe Suggestion
I did find that soaking almonds is extremely beneficial because it not only enhances the nutrition value of almonds but also helps in the digestion process. A warm soak can help improve the absorption of the nutrients. But when almonds are soaked, the process of germination occurs and it inactivate phytic acid that inhibits the absorption of important vitamins and minerals. Soaking also facilitates the absorption of vitamins and minerals by grow their bioavailability and thus better absorption into the body.
The Final Word
Many people and especially those who are considering going for a dieting program should include almonds among the list of good nuts. In addition to other nutrients such as fiber, protein, magnesium, and vitamin E, almonds contain healthy fats and are beneficial to one’s health in several ways; The nuts owe their effectiveness in that they help in the regulation of blood sugar levels, blood pressure, and cholesterol. Also, almonds can help minimize hunger while on a diet, and can be especially helpful for weight loss. However, there is a piece of bad news regarding almonds – they are allergenic. So, seek the service of a nutritionist in order to adopt an appropriate meal plan.
